Why Pulses Deserve a Place on Your Plate

We're big fans of pulses, and they're a much loved ingredients in our Mediterranean, low FODMAP, and Lean & Lighter meals. But what are pulses, how do you use them, and how much fibre do they have?

What are pulses? 

Pulses are the edible, dried seeds of plants in the legume family – any plants that grow in pods.  

Pulses grow in different shapes, sizes and colours. They dry naturally in their pods, and they are harvested when they are mature and dry. 

What counts as a pulse?  

Pulses include chickpeas, lentils, dry peas (like split yellow peas) and beans. Fresh peas, soybeans and green beans are legumes, but they're not counted as pulses because they are harvested when they are still green. 

What are the benefits of pulses? 

Pulses have loads of benefits – both nutritionally and environmentally. They are... 

• A brilliant source fibre (more on this below) 
• High in plant-based protein  
• A good source of iron and folate 
• Helpful for reducing food waste, with a long shelf life when stored in dry, airtight containers  
• Low in saturated fat   
• Low salt  
• Naturally gluten free  
• One of the most cost effective sources of protein 

How much fibre do pulses contain? 

Half a can of beans or lentils contains around 7 grams of fibre– a quarter of the recommended 30 grams a day. 90% of U.K. adults aren’t eating enough fibre, so pulses a great option to help fill the fibre gap, especially as lots of us aren't eating them.

Pulses are a versatile ingredient and are a good source of plant-based protein. The combination of protein and fibre makes them a really filling addition to meals, and the carbohydrates they contain are slowly digested. This translates to a slower rise in blood glucose, and steady energy levels. Eating more fibre-rich foods is also a great way to support your heart health, foster a healthy gut environment and help lower your risk of various cancers.  

TABLE HERE   

Good for us AND good for the environment 

As well as being a nutrient rich food, pulses are also a sustainable, environmentally friendly choice. They need less water and energy inputs than other sources of protein, and they’re nitrogen-fixing crops too. They use soil bacteria housed in their roots to draw nitrogen in the air into the soil, transforming it into a form that plants can use. This nitrogen is also shared with nearby crops reducing the need for nitrogen fertiliser.  

As a result, pulses generate far fewer greenhouse gas emissions than other foods – per 100 grams of protein, pulses produce around 0.84kg of emissions, versus 4.21 kg for eggs, 5.7 kg for poultry and 49.89 kg for beef.   

How can I get more pulses in my diet?  

Pre-WWII pulses used to be a household staple, but since the 80’s intakes have been falling steadily. According to data from the National Diet and Nutrition Survey (a large study of UK eating habits), more than 40% of us do not eat pulses at all. For those of us who do eat them, the most popular choice is... baked beans, with two million tins opened in Britain every day. Not that there’s anything wrong with baked beans, but there are so many ways you can include pulses in your diet. Here’s a few ideas to get you started    

• Add half a cup of chickpeas or pre-cooked and ready-to-eat lentils to a lunchtime salad 
• Use split red lentils to thicken soups – butternut and carrot work well  
• Try a simple green lentil soup topped with a poached egg for comforting dinner
• Try a new pulse-based recipe each week – batch cook the dish and freeze the leftovers  
• Try green or puy lentils in burgers  
• If you’re cooking bolognese, halve the mince and replace with green or puy lentils  
• Make a tub of hummus and use for snacks with chopped vegetables or crackers 
• Add chickpeas to stir-fries or curries 
• Try black beans in a chilli served with brown rice and salsa 
• Switch up egg mayo for a smashed chickpea salad sandwich with gherkins, mayo and mustard  

What if I am following a low FODMAP diet? 

Good question. Pulses are naturally rich in FODMAPs - including galacto-oligosaccharides (GOS) and fructans. This doesn’t mean you need to avoid them completely though – they can be included in smaller portions as listed below. We add low FODMAP servings of pulses to our low FODMAP meals because they’re such a nutrient rich choice, and fibre is often low on a low FODMAP diet.  

Another tip is to buy them canned and then drain and rinse well before eating. Some of the FODMAPs leak into the surrounding water and rinsing them can help remove some of the FODMAP content. 

Low FODMAP servings of pulses

• Chickpeas, canned and drained – ¼ cup (42g) per meal 
• Black beans canned and drained – 2 tablespoons (40g) per meal  
• Cannellini beans, canned and drained – 1/3 cup (76g) per meal  
• Lentils, canned and drained - ¼ cup (46g) per meals  
• Split peas, boiled and drained – ¼ cup / 46g per meal